I created this roasted carrot hummus for dinner when my vegan step-son came to visit recently and we all thoroughly enjoyed it. Hummus is traditionally made with chickpeas which are blended together with a mixture of spices and tahini to make a smooth, spicy dip which can be served with vegetable crudites, flatbreads, crackers or anything else that takes your fancy. However, chickpeas are notoriously high FODMAP, so I decided to incorporate roasted carrots and tomatoes into my hummus recipe which massively lowers the FODMAP content while adding a huge boost of flavour at the same time.
Carrots are a naturally sweet vegetable, but roasting them in a little bit of oil really increases their inherent sweetness, adding a wonderful caramelised flavour to the hummus. I also like to add a little bit of peanut butter into the roasted carrot hummus because it makes it taste beautifully creamy and provides a gorgeous contrast to the tart, zesty fresh lemon juice which is mixed in. If you like, you can add spices to this roasted carrot hummus too, such as chilli, ground cumin or even smoked paprika.
There was a little bit of this roasted carrot hummus left over from dinner, so I had it for breakfast the next day on hot toast which was a lovely way to start the day and then I took the rest of the hummus the following day for my packed lunch. I’ve made it a couple of times since too, and I have to say that it also makes for a wonderful light meal when served with warm flatbreads and thinly sliced vegetable crudites, such as sticks of carrot and cucumber.
Although the temptation can be strong to avoid chickpeas like the plague when you’re following the FODMAP diet, if you can tolerate small quantities of Oligos then I’d encourage you to make this. As long as you remember that this recipe makes 6 servings and you don’t go over that portion size it remains a low FODMAP food.
Why should you try this roasted carrot hummus? Well, aside from the fact that chickpeas are really good for you because they are nutrient-dense, containing lots of fibre, protein, iron and B-vitamins, the fact of the matter is, it’s really, really tasty! It’s fresh, flavoursome and pairs wonderfully with a myriad of things, such as breads, crackers and sliced vegetables. Go on, give it a go. You won’t regret it!
300g carrots (washed until clean and cut into thick chunks)
2 common tomatoes (cut in half)
1 tbsp vegetable oil
160g tinned chickpeas (drained and well rinsed)
30g peanut butter
1 tbsp lemon juice
1/4 tsp salt
1/4 tsp ground white pepper
Preheat your oven to 200C/180C Fan/400F/Gas mark 6.
Prepare your carrots and tomatoes and put them on a baking tray and toss them in the oil before roasting them until the carrots are soft. (Takes around 30 mins.)
Leave the vegetables to cool. Once they are cold blend all of the ingredients together in a food processor until it forms a thick paste. (You can have your hummus as smooth or chunky as you like.)
Taste for seasoning, adding more if you like, and serve. (I like to add a little dried chopped chilli on top of mine for a bit of a spicy kick.)